Now the girl is not in the weight loss is thinking about how to lose weight, you heard about ketogenic diet diet? Ketogenic diet to lose weight need to eat what? Here to follow the beautiful Xiaobian together to find out.
Ketogenic diet what does it mean
We are all familiar with weight loss, eat by weight loss methods we all have heard of many, but ketogenic diet may be unfamiliar to many people, here Xiaobian to tell you about what is the meaning of ketogenic diet.
Ketogenic diet is a diet that aims to lose weight by consuming a diet rich in fat, protein and low carbohydrate (usually less than 50 g / day), forcing the body to consume fat to supply the energy needed for metabolism, Dietary intake of more than 75% of the energy.
Ketogenic diet is a diet composed of very low carbohydrate, high-fat structures.
In addition to being used for the original purpose of treating epilepsy, it is also gaining popularity in reducing weight, improving insulin sensitivity, maintaining brain health, and adjusting performance, etc. The use of a ketogenic diet forces the body to almost consume the body The stored carbohydrates are then switched to fats (body-stored fats and dietary fats), metabolized to ketones and used for energy.
Ketogenic diet, the three macro-nutrients intake as follows:
Fat 70-80%
Protein 10-20%
Carbohydrates 5-10%
At first glance, these figures may prove counterintuitive, and fat has been carrying a bad name for years.However, many studies have compared ketogenic diet with the traditional low-fat / high-carbohydrate diet and found that ketogenic diet for weight loss The effect is better.
Ketogenic diet to lose weight eat what?
Ketogenic diet includes fresh eggs, salmon, organic poultry, herbivorous beef, fermented dairy products, non-starchy vegetables, nuts, plant seeds, avocados and anti-inflammatory vegetable oils such as coconut oil, extra virgin olive oil, avocado oil , Herbivorous cattle butter and so on.
Fruits, grains, sweets, refined or processed cereals (biscuits, breads, buns, etc.), arguably anything that increases blood sugar and insulin levels, are rare in this diet.
When eating something high in carbohydrates, the body produces glucose and insulin, which is the simplest molecule that can be used for body switching and energy use, so it takes precedence over any other energy source. Insulin is used to treat glucose in the blood , Make it all over the body.As glucose is used as the main energy source, without the participation of fat to provide energy, so fat is stored up, become fat.Usually in a normal high-carbohydrate diet, the body will use glucose as energy The main form, by reducing carbohydrate intake, the body is induced to a state known as ketosis.The ultimate goal of proper maintenance of the ketonic diet is to force your body to maintain this metabolic state, replacing the glycogen with fat as the body's major Energy forms. Ketogenic diet does this not by lack of calories, but by low intake of carbohydrates.
Side effects of ketogenic diet
Urinary frequency.Ketogenic diet, the general increase in urination.The body burns the liver and muscle stored glycogen, breaking the glycogen release large amounts of water.When the intake of carbohydrates and glycogen storage decreased, the kidneys began to sell excess In addition, as the circulating insulin levels decrease, the kidneys begin to excrete excess sodium, which will also lead to more frequent urination.
Fatigue and dizziness .When urinary frequency increases, the body loses minerals such as salt, potassium, magnesium .Those low levels of minerals can be tiresome, dizzy, or cause muscle spasms and headaches, and may also appear on the skin Itching. Fatigue and dizziness are the most common side effects of a low-carb diet that can offset the loss of minerals by eating more salt and eating more potassium-rich foods (milk, green leafy vegetables and avocados) As long as your carbohydrate intake is less than 60 grams of carbohydrates per day, you need to add an appropriate amount of salt (about 5 grams per day, which is about the standard US dietary recommendation and 6 grams for China and the EU) .In addition to eating supplements, Eat at least 2 cups of green leafy vegetables daily, which provide potassium and vitamin K and help reduce hunger.
Hypoglycemia.If the body has adapted to a higher carbohydrate diet, the body will automatically secrete a certain amount of insulin to balance these intake of sugar.When suddenly decreased carbohydrate intake, there may be some short-term hypoglycemia Attack, which is called reactive hypoglycemia.
Headaches. Headaches may be caused by a variety of causes during the body's adaptation to ketosis. It may feel dizzy and may experience some flu-like symptoms. According to the site author's experience, it is usually a mineral Loss caused by the problem, try to adjust a quarter of a teaspoon of salt water drinking, should be eased after 20 minutes.
Constipation.This is the most common side effect of another low-carbohydrate diet, and often dehydration, salt loss, eating too much dairy product or too much nuts, or low carb diet symptoms such as magnesium imbalance can cause or exacerbate this If the supplements do not help, you may want to cut your dairy intake, lower your calcium intake, your magnesium intake, drink more water, or cut down on eating The number of nuts.
Want to eat sugar, the body to adapt to a low-carbon diet needs a process (generally considered 6-12 weeks), before the body uses fat instead of sugar as the main energy source, the body will crave carbohydrates because of inertia.
Ketogenic diet What is the meaning of ketogenic diet diet to eat what?
Diarrhea. The side effects of this low-carbohydrate diet are uncommon and should disappear naturally in a matter of days, probably just because of dietary changes, eating too much protein, eating high-protein, low-carbohydrate, low-fat diets that cause diarrhea Symptoms Make sure you use more fat-cut carbohydrates, preferably saturated fats, such as butter or coconut oil.To treat diarrhea, try high-fiber foods such as flaxseed, which can absorb excess water from the colon and help resolve diarrhea .
Trembling or weakness.This is a side effect of hypoglycemia or low mineral levels.
Muscle spasms, which is caused by mineral loss, especially in the absence of magnesium, supplements may be prescribed but prescribed.
Sleep Disorders Some people report that ketogenic diets are difficult to fall asleep and that this may be a sign of insulin and serotonin too low.Try this solution: appropriate protein and carbohydrate foods at bedtime, such as half-cup fruit and sugar-free yogurt Made of milkshake. Carbohydrates increase insulin, which will allow proteins that tryptophan to enter the brain to help sleep.
Kidney stones Some people may use this side effect as an example to show that a low-carbohydrate diet is very dangerous based on the fact that doctors who keto-diets in children with epilepsy report a higher rate of kidney stones, but this is not an accurate comparison First, the ketogenic diet used to treat epilepsy in children is close to 90% fat, and secondly, Ketocal milkshakes processed into powder form are widely used in the diet of children with epilepsy, especially in hospitals. A true food hygiene Ketone diet is very different, including more protein.At the same time, ketogenic diet for patients with epilepsy, the formation of stones, the latest study shows that citrate supplementation can minimize this risk.However, as directed by the doctor.
